Confessions of an Anxious Meditator: 4 Simple Steps to Create an Effective Meditation Practice

Confessions of an Anxious Meditator: 4 Simple Steps to Create an Effective Meditation Practice

By | 2017-05-20T13:10:27+00:00 May 20th, 2017|Exercises, Meditation|0 Comments

Give Meditation Another Try

It’s hard to find peace when you are an anxious meditator. There is nothing more discouraging than starting to meditate and ending up feeling more anxious than before you started! I get this. Before I learned these simple steps to success, my frantic mind derailed the peace I was trying to achieve.

In the early days, I loved the idea of meditation. I’d meet people who meditated and feel an energy from them that I wanted to feel. There was an expansive way about these meditators, and being around them felt good. They didn’t meet life with a pressing urgency. This contrasted with and calmed my anxious tendencies.

So I decided, without any guidance, to try it. I remember thinking, How hard could it be to take a seat, strike a pose, and breathe deeply? The truth is, it was one of the most difficult things I had ever done. I learned that trying to meditate without guidance can be very discouraging.

Monkey Mind
Sitting with an anxious mind is torture when the framework for meditation is not in place. The mind moves fast and in no time can take over our ability to sit still and be present. This is called monkey mind. The mind wants to be heard, validated and supported so it can let go of the overwhelming weight of worry. It jumps from fearful thought to fearful thought, causing stress, pain, and anxiety.

4 Steps to Create an Effective Meditation Practice
When you create an infrastructure for the mind to release and digest its greatest concerns, it will naturally start to settle down. Meditation frees up space for you to live more effortlessly. Here are some ways to help you start an effective meditation practice:

  1. Make the decision to stick with it every day for 21 days.These 3 weeks of your life could change everything. Make it happen! You are the captain of your ship. The Gifts of Meditation
  2. Find a quiet, peaceful spot in your home that you can return to each day to meditate. Some of my clients have set up space in their closets because that was the only free space in their home. Don’t make this step an obstacle to your success. Creating a Sacred Space
  3. Start slowly. Begin with just 3 minutes, set your timer, close your eyes, breathe slowly and deeply, and simply follow the rhythm of your breath. Every time your mind drifts away, bring it back to the in and out flow of the breath. The Long Deep Breath
  4. Lie down and rest. Let it all go! Lie down and relax for another 3 minutes. Stretch and welcome yourself to your day.
    Take the pressure off, but be dedicated to this opportunity. Freeing up space in the brain offers you time and energy to investigate hidden dreams that have been overshadowed by your frantic mind. Now is the time, you’ve got this, shine bright!

For more guidance and support on how to integrate meditation into your life, sign up for my newsletter here.  

Here are some other valuable meditation resources:

Meditation Oasis

3HO Meditation Guidelines


About the Author:

Sarah Brassard’s passion lies in teaching people how to create a foundation for self-care, a method of wellness that brings profound opportunities for transformation. She is the author of Inside: A Guide to the Resources Within to Stay Vibrant and Alive Through All Life’s Challenges. The book details the self-care practices and protocols that sparked her healing journey and that she has been sharing with students and clients for the past fifteen years.

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